Workout:
Strength
Warm up: 10min
wall squats 3 x5
goblet squats 2 x 10
shoulder openers 2 x 10
SOTS 3 x 5
Then: Workup to Heavy KB OHS
2 x 5 2 @ 20#
3 x 4 2 @ 26#
3 x 3 2 @ 30 #
2 x 2 2 @ 40#
6 x 1 @ 2 @ 50 – 55# KBs
Rest 2 – 3 min between sets above 80%
then
8 – 1 – 8 Pull up ladder
then
Row/Ski Erg 2000m FOR TIME
